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2018
Archive for: November
30 Nov 2018

Saturday 1st Dec

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CrossFit 3000 South Melbourne – CrossFit

A: Power Clean + Jerk (10 mins to work to 1 x Heavy Single)

B: Metcon (Time)

For Time:

30 x Chest to Bar Pull-Ups

800 Meter Run

15 x Clean and Jerks

800 Meter Run

15 x Clean and Jerks

800 Meter Run

30 x Chest to Bar Pull-Ups

29 Nov 2018

Friday 30th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

21 – 15 – 9 Reps for time of:

Hang Power Cleans

Bar-Facing Burpees

B: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

7 x Box Jumps

14 x Russian KB Swings

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 7mins:

15 x DB/KB Push Press

30 x Double Unders

28 Nov 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

28 Nov 2018

Thursday 29th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Front Squat (Build to a solid 3 x 3 )

B: Metcon (Time)

For time:

1200m Run,

50 x DU

27 x Deadlifts

800m Run

50 x DU

21 x Deadlifts

400m Run

50 x DU

15 x Deadlifts

27 Nov 2018

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CrossFit 3000 South Melbourne –

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov 2018

Week 7 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (4 x 1 @ 80%)

B: Back Squat (8 x 2 @ 88%)

C: Snatch Pull (2 x 2 @ 115%)

27 Nov 2018

Wednesday 28th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Weighted Pull-ups (Build to best 5)

B: Metcon (Time)

10 – 1 Reps for time of:

Pushups

Alternating Pistols x 2

**1 x Rope Climb after each round**

C: Farmer’s Carry (Accumulate 200m)

26 Nov 2018

Tuesday 27th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Weight)

5 Rds of:

1 x Snatch Pull

1 x Hang Snatch

1 x Snatch

B: Back Squat (5 – 5 – 5 – 5)

C: Metcon (AMRAP – Reps)

Complete AMRepAP in 7mins:

WallBalls

EMOM complete 7 x Deadlifts

25 Nov 2018

Monday 26th Nov

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

‘Wade’ – For time:

Run 1,200 meters

Then, 4 rounds of:

   12 x Strict Pull-ups

   9 x Strict Ring Dips

   6 x Strict HSPU

Then, run 1,200 meters

**If you want to wear a vest – go for it**

B: Cossack Squats (5 x 10 (5 each leg) Add DB/KB for a challenge)

24 Nov 2018

Week 6 of 9-Leg Strength & Power

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (80-90% x 1)

-build to heavy single-NOT MAX

-no misses

B: Clean and Jerk (80-90% x 1)

-Build to heavy single-NOT MAX

-No misses

C: Back Squat (80% x 1)

Build to 80% with fast doubles then heavy single

D: Romanian Deadlifts (4 x 5)


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